DAIRY/DAIRY CASE **Butter, unsalted [D2,D6]

MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry, serve over brown rice and add steamed snow peas Day 5: Lemon Flounder with Capers and Wilted Spinach, with steamed baby red potatoes and steamed asparagus Day 6: Slow Cooker Spicy Chicken Chili, add a big salad and corn muffins SHOPPING LIST: MEAT 3/4 pound beef flank steak [D4] 6 (6-oz.) boneless top loin pork chops [D3] Boneless skinless chicken breast meat (2 pounds plus 2 cups cubed) [D1,D6] 6 (6-oz.) flounder fillets OR other firm-fleshed white fish (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D3] Balsamic vinegar [D1,D3] Capers (optional) [D5] Low sodium soy sauce [D1,D4] Honey [D1,D4] **Salad dressing(s) (your choice) [D3,D6] SPICES Herbes de Provence [D2] Ground ginger [D4] Tarragon [D5] Chili powder [D6] Ground cumin [D6] Crushed red pepper flakes [D6] PRODUCE 3 pounds onions (keep on hand) [D2,D5,D6] Red onions (1 1/2 cups sliced) **Additional [D3,D4] Garlic (18 cloves) [D1,D2,D3,D4,D5,D6] Celery (1 cup chopped) [D2] Zucchini (1 cup chopped) [D2] Eggplant (1 cup chopped) [D2] Green bell peppers (1 cup chopped) [D2] Red bell peppers (1 cup chopped) [D6] White button mushrooms (1 cup sliced) [D4] Gingerroot (2 tablespoons grated) [D1] Spinach (3 cups chopped) [D5] Cilantro (2 tablespoons chopped) [D4] Basil (1 cup chopped leaves)[d3] Lemons (2 tablespoons juice plus 1 teaspoon zest) [D5] Limes (1/3 cup juice plus 1 teaspoon zest) [D4] **Baby red potatoes [D5] **Asparagus [D5] **Broccoli [D1] **Snow peas [D4] **Lettuce (not Iceberg, no nutrition) [D3,D6] **Salad veggies (your choice) [D3,D6] DRY GOODS Sugar [D1] Brown sugar [D1] 1 (8-oz.) package Angel Hair pasta [D3] Kidney beans (if not using canned) [D2,D6] Navy beans (if not using canned) [D2] **Brown rice [D1,D4] DAIRY/DAIRY CASE **Butter, unsalted [D2,D6] FREEZER 6 (6-oz.) flounder fillets OR other firm-fleshed white fish (if not using fresh) [D5] Stir-fry veggies (20 ounces) [D4] BAKERY **Crusty bread [D2] **Corn muffins [D6] OTHER Aluminum foil wrap [D1] VEGETARIAN Non-breaded faux chicken patties [D1,D3] Extra-firm tofu [D4] Tempeh [D5] 15 ounces navy OR kidney beans [D6] Additional low sodium vegetable broth [D1,D4,D6] KOSHER 3/4 pound kosher beef steak [D4] 6 (6-oz.) boneless skinless chicken thighs [D3] GLUTEN FREE Vinegar [D1,D3] Capers (if using) [D5] Soy sauce [D1,D4] Chicken broth [D1,D6] Beef broth [D4] Vegetable broth [D2,D3,D5] Canned tomatoes [D6] Tomato sauce [D2,D3,D6] Beans [D2,D6] Herbes de Provence [D2] Pasta [D3] Classic Dinner Answers Volume 16, Week 12

CANNED GOODS Low sodium chicken broth (1 cup) [D1,D6] Low sodium beef broth (1/2 cup) [D4] Low sodium vegetable broth (1 1/2 cups) [D2,D3,D5] 1 (14.5-oz.) can crushed tomatoes [D6] Tomato sauce (7 cups) [D2,D3,D6] Kidney beans (30 ounces) (or use homemade) [D2,D6] Navy beans (8 ounces) (or use homemade) [D2] Coconut milk, unsweetened (1/3 cup) [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate chicken for 24 hours (see recipe). Day 1 - Serves 6 1/2 cup balsamic vinegar 1/2 cup low sodium soy sauce 1/2 cup low sodium chicken broth 1/4 cup sugar 1/4 cup brown sugar 3 tablespoons honey 3 cloves garlic, minced 2 tablespoons grated gingerroot 1/8 teaspoon freshly ground black pepper 2 pounds boneless skinless chicken breast meat COOKING INSTRUCTIONS: In a shallow baking dish, combine all ingredients, except chicken; stir until sugars dissolve. Add chicken and turn to coat well; cover and refrigerate for 24 hours. Transfer chicken and marinade to a heavy, non-stick skillet with a tight-fitting lid over medium heat; bring to a boil then reduce heat, cover and simmer for 8 to 13 minutes, turning each piece occasionally, until cooked through. Remove from skillet and keep warm. Raise heat to medium and cook marinade until syrupy, stirring occasionally at first then stirring constantly as the mixture starts to thicken, 4 to 7 minutes total. Return chicken to skillet, coat with the sauce and serve immediately. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use non-breaded faux chicken patties and adjust marinating and cooking times as needed, use vegetable broth. KOSHER: No changes necessary. GLUTEN FREE: Make sure vinegar, soy sauce and chicken broth are gluten free. NUTRITION: Per serving: 277 Calories; 2g Fat; 37g Protein; 27g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 945mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates. Points: 7 Classic Dinner Answers Volume 16, Week 12

Day 2 - Serves 6 2 tablespoons Herbes de Provence 4 cloves garlic, pressed 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 cup chopped onion 1 cup chopped green bell pepper 1 cup chopped eggplant 1 cup chopped zucchini 1 cup chopped celery 8 ounces navy beans, drained and rinsed or homemade 15 ounces kidney beans, drained and rinsed or homemade 1 cup low sodium vegetable broth 4 cups tomato sauce COOKING INSTRUCTIONS: Combine all ingredients in a slow cooker; stir well. Cover and cook on LOW for 2 hours or on HIGH for 1 hour or until heated through and veggies are tender-crisp. Serve and enjoy! SERVING SUGGESTION: Serve crusty bread and butter on the side. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure Herbes de Provence, beans, tomato sauce and broth are gluten free. NUTRITION: Per serving: 194 Calories; 1g Fat; 12g Protein; 37g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 1829mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 12

Day 3 - Serves 6 1 (8-oz.) package Angel Hair pasta 1/2 tablespoon olive oil 3 cloves garlic, pressed 6 (6-oz.) boneless top loin pork chops 1/4 cup low sodium vegetable broth 1 cup tomato sauce 2 tablespoons balsamic vinegar 1/2 cup sliced red onion 1 cup chopped basil leaves COOKING INSTRUCTIONS: Prepare pasta according to package directions. Meanwhile, heat the oil in a large skillet with a tight-fitting lid over medium heat. Add garlic; cook for 30 seconds or until fragrant. Add pork chops and brown for 3 minutes per side; remove from skillet and keep warm. Add broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Stir in tomato sauce, vinegar, onion and basil. Return pork chops to the pan; bring mixture to a boil then reduce heat, cover and simmer for 10 to 15 minutes (adding more broth if needed) or until chops are cooked through and sauce has thickened slightly. Serve over hot pasta. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Use non-breaded faux chicken patties instead of pork chops. KOSHER: Use boneless skinless chicken thighs instead of pork chops. GLUTEN FREE: Make sure broth, tomato sauce, and vinegar are gluten free. Use gluten free pasta. NUTRITION: Per Serving: 283 Calories; 9g Fat; 34g Protein; 16g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 333mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 12

Day 4 - Serves 6 3/4 pound beef flank steak, trimmed and cut into 1/2-inch thick strips 2 cloves garlic, pressed 1 teaspoon ground ginger 1 teaspoon lime zest 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 cup sliced red onion 1 cup sliced white button mushrooms 2 tablespoons chopped cilantro 20 ounces frozen stir-fry veggies 1/3 cup lime juice 3 tablespoons low sodium soy sauce 1/3 cup unsweetened coconut milk 1/2 cup low sodium beef broth 1/4 cup honey COOKING INSTRUCTIONS: In a medium bowl, toss together steak strips, garlic, ginger, lime zest, salt and pepper; add mixture to a large skillet with a tight-fitting lid over medium heat and cook until steak strips are browned (3 to 5 minutes) or until cooked to desired level of doneness. Add onion, mushrooms, cilantro and frozen veggies; stir for 1 minute. Add lime juice and whisk up all of the browned bits from the bottom of the pan. Add soy sauce, coconut milk, broth and honey; blend well. Reduce skillet heat, cover and simmer for 10 to 15 minutes or until veggies are tender-crisp. Enjoy! SERVING SUGGESTION: Serve over hot brown rice; add steamed snow peas on the side. VEGETARIAN: Use extra-firm tofu instead of beef, and use vegetable broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure soy sauce and broth are gluten free. NUTRITION: Per Serving: 220 Calories; 8g Fat; 16g Protein; 24g Carbohydrate; 3g Dietary Fiber; 28mg Cholesterol; 522mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates. Points: 6 Classic Dinner Answers Volume 16, Week 12

Day 5 - Serves 6 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 cloves garlic, pressed 1 teaspoon dried tarragon 1/4 cup low sodium vegetable broth 2 tablespoons lemon juice 1 teaspoon lemon zest 2 tablespoons capers, optional 6 (6-oz.) flounder fillets OR other firm-fleshed white fish 1/2 cup thinly sliced onion 3 cups chopped spinach COOKING INSTRUCTIONS: Preheat oven broiler. In a small bowl, whisk together first 8 ingredients (salt through capers); set aside. Place fish in a lightly-oiled 9- x 13-inch METAL baking pan (NEVER use glassware for broiling); top evenly with sliced onion and broth mixture. Broil fillets for 4 minutes per side or until fish flakes easily when tested with a fork. Serve hot fish and sauce over spinach, to wilt. SERVING SUGGESTION: Steamed baby red potatoes and steamed asparagus. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth and capers (if using) are gluten free. NUTRITION: Per Serving: 168 Calories; 2g Fat; 33g Protein; 2g Carbohydrate; 1g Dietary Fiber; 82mg Cholesterol; 485mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. Points: 4 Classic Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Cook chicken. Day 6 - Serves 6 2 cups tomato sauce 1/2 cup low sodium chicken broth 1 (14.5-oz.) can crushed tomatoes 1 cup chopped onion 1 cup chopped red bell pepper 15 ounces kidney beans, drained and rinsed or homemade 4 cloves garlic, pressed 1 tablespoon chili powder 1 teaspoon ground cumin 1/4 teaspoon crushed red pepper flakes 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 cups cubed boneless skinless chicken breast meat, cooked COOKING INSTRUCTIONS: Combine all ingredients in a slow cooker; stir well. Cover and cook on LOW for 1 to 2 hours or until heated through and veggies are tender-crisp. Serve and enjoy! SERVING SUGGESTION: A big salad and some warm corn muffins. VEGETARIAN: Replace chicken with 15 ounces navy or kidney beans (drained and rinsed or homemade) and use vegetable broth. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth, tomatoes, beans and tomato sauce are gluten free. NUTRITION: Per Serving: 220 Calories; 2g Fat; 26g Protein; 27g Carbohydrate; 6g Dietary Fiber; 46mg Cholesterol; 1253mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 12

MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry, serve over brown rice and add steamed snow peas Day 5: Lemon Flounder with Capers and Wilted Spinach, with steamed baby red potatoes and steamed asparagus Day 6: Slow Cooker Spicy Chicken Chili, add a big salad and corn muffins SHOPPING LIST: MEAT 1/4 pound beef flank steak [D4] 2 (6-oz.) boneless top loin pork chops [D3] Boneless skinless chicken breast meat (2/3 pound plus 2/3 cup cubed) [D1,D6] 2 (6-oz.) flounder fillets OR other firm-fleshed white fish (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D3] Balsamic vinegar [D1,D3] Capers (optional) [D5] Low sodium soy sauce [D1,D4] Honey [D1,D4] **Salad dressing(s) (your choice) [D3,D6] DRY GOODS Sugar [D1] Brown sugar [D1] Angel Hair pasta (2.5 ounces) [D3] Kidney beans (if not using canned) [D2,D6] Navy beans (if not using canned)[d2] **Brown rice [D1,D4] PRODUCE 3 pounds onions (keep on hand) [D2,D5,D6] Red onions (1/3 cup and 2 1/2 tablespoons sliced) **Additional [D3,D4] Garlic (7 cloves) [D1,D2,D3,D4,D5,D6] Celery (1/3 cup chopped) [D2] Zucchini (1/3 cup chopped) [D2] Eggplant (1/3 cup chopped) [D2] Green bell peppers (1/3 cup chopped) [D2] Red bell peppers (1/3 cup chopped) [D6] White button mushrooms (1/3 cup sliced) [D4] Gingerroot (2 teaspoons grated) [D1] Spinach (1 cup chopped) [D5] Cilantro (2 teaspoons chopped) [D4] Basil (1/3 cup chopped leaves) [D3] Lemons (2 teaspoons juice plus 1 teaspoon zest) [D5] Limes (2 tablespoons cup juice plus 1/4 teaspoon zest) [D4] **Baby red potatoes [D5] **Asparagus [D5] **Broccoli [D1] **Snow peas [D4] **Lettuce (not Iceberg, no nutrition) [D3,D6] **Salad veggies (your choice) [D3,D6] FREEZER 2 (6-oz.) flounder fillets OR other firm-fleshed white fish (if not using fresh) [D5] Stir-fry veggies (7 ounces) [D4] OTHER Aluminum foil wrap [D1] DAIRY/DAIRY CASE **Butter, unsalted [D2,D6] SPICES Herbes de Provence [D2] Ground ginger [D4] Tarragon [D5] Chili powder [D6] Ground cumin [D6] Crushed red pepper flakes [D6] BAKERY **Crusty bread [D2] **Corn muffins [D6] VEGETARIAN Non-breaded faux chicken patties [D1,D3] Extra-firm tofu [D4] Tempeh [D5] 5 ounces navy OR kidney beans [D6] Additional low sodium vegetable broth [D1,D4,D6] KOSHER 1/4 pound kosher beef steak [D4] 2 (6-oz.) boneless skinless chicken thighs [D3] GLUTEN FREE Vinegar [D1,D3] Capers (if using) [D5] Soy sauce [D1,D4] Chicken broth [D1,D6] Beef broth [D4] Vegetable broth [D2,D3, D5] Canned tomatoes [D6] Tomato sauce [D2,D3, D6] Beans [D2,D6] Herbes de Provence [D2] Pasta [D3] Classic Dinner Answers Volume 16, Week 12

CANNED GOODS Low sodium chicken broth (5 tablespoons) [D1,D6] Low sodium beef broth (2 1/2 tablespoons) [D4] Low sodium vegetable broth (1/3 cup and 3 tablespoons) [D2,D3,D5] Crushed tomatoes (4.5 ounces) [D6] Tomato sauce (2 1/3 cups) [D2,D3,D6] Kidney beans (10 ounces) (or use homemade) [D2,D6] Navy beans (2.5 ounces) (or use homemade) [D2] Coconut milk, unsweetened (2 tablespoons) [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate chicken for 24 hours (see recipe). Day 1 - Serves 2 2 1/2 tablespoons balsamic vinegar 2 1/2 tablespoons low sodium soy sauce 2 1/2 tablespoons low sodium chicken broth 1 1/2 tablespoons sugar 1 1/2 tablespoons brown sugar 1 tablespoon honey 1 clove garlic, minced 2 teaspoons grated gingerroot 1 small dash freshly ground black pepper 2/3 pound boneless skinless chicken breast meat COOKING INSTRUCTIONS: In a shallow baking dish, combine all ingredients, except chicken; stir until sugars dissolve. Add chicken and turn to coat well; cover and refrigerate for 24 hours. Transfer chicken and marinade to a heavy, non-stick skillet with a tight-fitting lid over medium heat; bring to a boil then reduce heat, cover and simmer for 8 to 13 minutes, turning each piece occasionally, until cooked through. Remove from skillet and keep warm. Raise heat to medium and cook marinade until syrupy, stirring occasionally at first then stirring constantly as the mixture starts to thicken, 4 to 7 minutes total. Return chicken to skillet, coat with the sauce and serve immediately. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use non-breaded faux chicken patties and adjust marinating and cooking times as needed, use vegetable broth. KOSHER: No changes necessary. GLUTEN FREE: Make sure vinegar, soy sauce and chicken broth are gluten free. NUTRITION: Per serving: 277 Calories; 2g Fat; 37g Protein; 27g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 945mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates. Points: 7 Classic Dinner Answers Volume 16, Week 12

Day 2 - Serves 2 2 teaspoons Herbes de Provence 1 large clove garlic, pressed 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1/3 cup chopped onion 1/3 cup chopped green bell pepper 1/3 cup chopped eggplant 1/3 cup chopped zucchini 1/3 cup chopped celery 2.5 ounces navy beans, drained and rinsed or homemade 5 ounces kidney beans, drained and rinsed or homemade 1/3 cup low sodium vegetable broth 1 1/3 cups tomato sauce COOKING INSTRUCTIONS: Combine all ingredients in a slow cooker; stir well. Cover and cook on LOW for 1 hour or until heated through and veggies are tender-crisp. Serve and enjoy! SERVING SUGGESTION: Serve crusty bread and butter on the side. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure Herbes de Provence, beans, tomato sauce and broth are gluten free. NUTRITION: Per serving: 194 Calories; 1g Fat; 12g Protein; 37g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 1829mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 12

Day 3 - Serves 2 2.5 ounces Angel Hair pasta 1/2 teaspoon olive oil 1 clove garlic, pressed 2 (6-oz.) boneless top loin pork chops 1 1/2 tablespoons low sodium vegetable broth 1/3 cup tomato sauce 2 teaspoons balsamic vinegar 2 1/2 tablespoons sliced red onion 1/3 cup chopped basil leaves COOKING INSTRUCTIONS: Prepare pasta according to package directions. Meanwhile, heat the oil in a skillet with a tight-fitting lid over medium heat. Add garlic; cook for 30 seconds or until fragrant. Add pork chops and brown for 3 minutes per side; remove from skillet and keep warm. Add broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Stir in tomato sauce, vinegar, onion and basil. Return pork chops to the pan; bring mixture to a boil then reduce heat, cover and simmer for 10 to 15 minutes (adding more broth if needed) or until chops are cooked through and sauce has thickened slightly. Serve over hot pasta. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Use non-breaded faux chicken patties instead of pork chops. KOSHER: Use boneless skinless chicken thighs instead of pork chops. GLUTEN FREE: Make sure broth, tomato sauce, and vinegar are gluten free. Use gluten free pasta. NUTRITION: Per Serving: 283 Calories; 9g Fat; 34g Protein; 16g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 333mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 12

Day 4 - Serves 2 1/4 pound beef flank steak, trimmed and cut into 1/2-inch thick strips 1 small clove garlic, pressed 1/4 teaspoon ground ginger 1/4 teaspoon lime zest 1/8 teaspoon sea salt 1 dash freshly ground black pepper 1/3 cup sliced red onion 1/3 cup sliced white button mushrooms 2 teaspoons chopped cilantro 7 ounces frozen stir-fry veggies 2 tablespoons lime juice 1 tablespoon low sodium soy sauce 2 tablespoons unsweetened coconut milk 2 1/2 tablespoons low sodium beef broth 1 1/2 tablespoons honey COOKING INSTRUCTIONS: In a medium bowl, toss together steak strips, garlic, ginger, lime zest, salt and pepper; add mixture to a skillet with a tight-fitting lid over medium heat and cook until steak strips are browned (3 to 5 minutes) or until cooked to desired level of doneness. Add onion, mushrooms, cilantro and frozen veggies; stir for 1 minute. Add lime juice and whisk up all of the browned bits from the bottom of the pan. Add soy sauce, coconut milk, broth and honey; blend well. Reduce skillet heat, cover and simmer for 10 to 15 minutes or until veggies are tender-crisp. Enjoy! SERVING SUGGESTION: Serve over hot brown rice; add steamed snow peas on the side. VEGETARIAN: Use extra-firm tofu instead of beef, and use vegetable broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure soy sauce and broth are gluten free. NUTRITION: Per Serving: 220 Calories; 8g Fat; 16g Protein; 24g Carbohydrate; 3g Dietary Fiber; 28mg Cholesterol; 522mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates. Points: 6 Classic Dinner Answers Volume 16, Week 12

Day 5 - Serves 2 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1 small clove garlic, pressed 1/4 teaspoon dried tarragon 1 1/2 tablespoons low sodium vegetable broth 2 teaspoons lemon juice 1/4 teaspoon lemon zest 2 teaspoons capers, optional 2 (6-oz.) flounder fillets OR other firm-fleshed white fish 2 1/2 tablespoons thinly sliced onion 1 cup chopped spinach COOKING INSTRUCTIONS: Preheat oven broiler. In a small bowl, whisk together first 8 ingredients (salt through capers); set aside. Place fish in a lightly-oiled 8-inch METAL baking pan (NEVER use glassware for broiling); top evenly with sliced onion and broth mixture. Broil fillets for 4 minutes per side or until fish flakes easily when tested with a fork. Serve hot fish and sauce over spinach, to wilt. SERVING SUGGESTION: Steamed baby red potatoes and steamed asparagus. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth and capers (if using) are gluten free. NUTRITION: Per Serving: 168 Calories; 2g Fat; 33g Protein; 2g Carbohydrate; 1g Dietary Fiber; 82mg Cholesterol; 485mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. Points: 4 Classic Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Cook chicken. Day 6 - Serves 2 2/3 cup tomato sauce 2 1/2 tablespoons low sodium chicken broth 4.5 ounces crushed tomatoes 1/3 cup chopped onion 1/3 cup chopped red bell pepper 5 ounces kidney beans, drained and rinsed or homemade 2 cloves garlic, pressed 1 teaspoon chili powder 1/4 teaspoon ground cumin 1 dash crushed red pepper flakes 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 2/3 cup cubed boneless skinless chicken breast meat, cooked COOKING INSTRUCTIONS: Combine all ingredients in a slow cooker; stir well. Cover and cook on LOW for 1 hour or until heated through and veggies are tender-crisp. Serve and enjoy! SERVING SUGGESTION: A big salad and some warm corn muffins. VEGETARIAN: Replace chicken with 15 ounces navy or kidney beans (drained and rinsed or homemade) and use vegetable broth. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth, tomatoes, beans and tomato sauce are gluten free. NUTRITION: Per Serving: 220 Calories; 2g Fat; 26g Protein; 27g Carbohydrate; 6g Dietary Fiber; 46mg Cholesterol; 1253mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 12

MENU: Day 1: Chicken Parmesan, with spaghetti squash and a big green salad Day 2: Garlic Honey Lime Shrimp, add Curried Cauli-Rice and a big spinach salad Day 3: Sweet and Smoky Pork Tenderloin, with baked Hubbard squash and braised collard greens Day 4: Smothered Steak, add steamed broccoli spears and Faux- Tay-Toes Day 5: BBQ Bacon Cheese Chicken, with coleslaw and a relish tray Day 6: Fragrant and Spicy Slow Cooker Pork, add steamed green beans and Cauli-Rice SHOPPING LIST: PROTEIN 1 pound beef flank steak [D4] 1 pound pork tenderloin [D3] 1 1/2 pounds lean pork shoulder roast [D6] 8 (6-oz.) boneless skinless chicken breast halves [D1,D5] 2 (1-oz.) slices turkey bacon [D5] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D2] CONDIMENTS Olive oil [D1,D2,D3,D4,D5,D6] Cider vinegar [D1,D3,D5] Dijon mustard [D5] Liquid smoke (optional) [D3] Low sodium soy sauce [D2] Honey [D1,D2,D3,D5] **LC Salad dressing(s) (watch carb count) [D1,D2] **LC Mayonnaise [D5] **LC Rice vinegar [D5] **LC Whole black olives [D5] PRODUCE 3 pounds onions (keep on hand) [D3,D4,D6] Red onions (2 tablespoons minced) [D1] Garlic (17 cloves) [D1,D2,D3,D4,D5,D6] Red bell peppers (1 1/2 cups chopped) [D4,D6] Yellow bell peppers (1/2 cup chopped) [D6] White button mushrooms (1 cup sliced) [D4] Spinach (4 cups chopped) **LC Additional [D2,D4] Lemons (2 tablespoons juice plus 1 teaspoon zest) [D6] Limes (2 tablespoons juice plus 1 teaspoon zest) [D2] **LC Spaghetti squash [D1] **LC Hubbard squash [D3] **LC Broccoli [D4] **LC Cauliflower [D2,D4,D6] **LC Green beans [D6] **LC Celery [D5] **LC Radishes [D5] **LC Cucumber [D5] **LC Coleslaw mix [D5] **LC Collard greens [D3] **LC Lettuce (not Iceberg, no nutrition) [D1] **Russet potatoes [D4] **Sweet potatoes [D3] **Corn on the cob (or buy frozen) [D5] CANNED GOODS Low sodium beef broth (½ cup) [D4] Low sodium vegetable broth (3 cups) [D3,D6] Tomato sauce (1 1/2 cups) [D1,D5] Tomato paste (1 tablespoon) [D5] DAIRY/DAIRY CASE 4 (1-oz.) slices Swiss cheese [D4] 4 (1-oz.) slices Provolone cheese [D5] Mozzarella cheese (1/4 cup shredded) [D1] Parmesan cheese (1/2 cup grated) [D1] **LC Butter, unsalted [D4,D5] **LC Cream cheese [D4] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D2] **Corn on the cob (if not using fresh) [D5] DRY GOODS **Angel Hair pasta [D1] **Brown rice [D2,D6] KOSHER 1 pound kosher beef steak [D4] 1 pound boneless skinless chicken breast meat [D2] 1 pound boneless skinless chicken thighs [D3] 1 1/2 pounds boneless turkey breast [D6] Soy cheese [D1,D5] GLUTEN FREE Vinegar [D1,D3,D5] Mustard [D5] Soy sauce [D2,D3] Liquid smoke (if using) [D3] Beef broth [D4] Vegetable broth [D3,D6] Tomato sauce [D1,D5] Tomato paste [D5] Herbes de Provence [D1] Chipotle chili powder [D3] Turkey bacon [D5] Low Carb Dinner Answers Volume 16, Week 12

SPICES Herbes de Provence [D1] Paprika [D3,D6] Chili powder [D6] Chipotle chili powder [D3] Oregano [D4] Ground coriander [D6] Ground cumin [D6] Ground cardamom [D6] **LC Curry powder [D2] OTHER Large zipper-topped plastic bags [D1,D2,D3,D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Dinner Answers Volume 16, Week 12

Day 1 - Serves 4 2 tablespoons Herbes de Provence 1/2 cup finely grated Parmesan cheese 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 3 cloves garlic, pressed 4 (6-oz.) boneless skinless chicken breast halves 1 cup tomato sauce 2 tablespoons cider vinegar 1/2 tablespoon honey 2 tablespoons minced red onion 1/4 cup shredded Mozzarella cheese COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large zipper-topped plastic bag, combine first 5 ingredients (Herbes de Provence through garlic). Add chicken and shake well to coat; place in a lightly-oiled baking dish. In a small bowl, combine tomato sauce, vinegar, honey and red onion; carefully pour mixture over chicken; bake, uncovered, for 30 to 45 minutes or until juices run clear. Sprinkle Mozzarella over the top and allow chicken to sit until cheese has melted. Serve and enjoy! LC SERVING SUGGESTION: Spaghetti Squash Noodles (cut squash in half lengthwise and place on a lightly-oiled baking sheet, cut sides down. Bake in a preheated 375-degree oven till tender. Remove from oven and set aside to cool slightly. Scoop out seeds then, using a fork, scrape squash out of the shell in long, [spaghetti-like] strands). Add a big green salad on the side. SERVING SUGGESTION: Serve Angel Hair pasta instead of Spaghetti Squash Noodles. KOSHER: Omit Parmesan and substitute soy cheese for the Mozzarella. GLUTEN FREE: Make sure Herbes de Provence, tomato sauce and vinegar are gluten free. NUTRITION: per serving: 298 Calories; 8g Fat; 47g Protein; 9g Carbohydrate; 1g Dietary Fiber; 113mg Cholesterol; 941mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 7 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate shrimp for 30 minutes (see recipe). Day 2 - Serves 4 4 cloves garlic, pressed 2 tablespoons low sodium soy sauce 2 tablespoons honey 2 tablespoons lime juice 1 teaspoon lime zest 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 pound medium shrimp, peeled and deveined 2 tablespoons olive oil COOKING INSTRUCTIONS: In a large zipper-topped plastic bag, combine first 7 ingredients (garlic through black pepper); shake well to combine. Add shrimp and shake well to coat; seal bag and refrigerate for 30 minutes. Heat the olive oil in a large, deep skillet over medium heat. Add shrimp, reserving marinade; cook shrimp for 2 minutes or until almost done and opaque; turn, add marinade and simmer for 2 minutes or until marinade is reduced and shrimp are done. Serve and enjoy! LC SERVING SUGGESTION: Curried Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper and curry powder to taste). Add a big spinach salad on the side. SERVING SUGGESTION: Serve Curried Brown Rice instead of Curried Cauli-Rice. KOSHER: Use boneless skinless chicken breast meat cut to approximately the size of shrimp. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: per serving: 225 Calories; 9g Fat; 24g Protein; 12g Carbohydrate; trace Dietary Fiber; 173mg Cholesterol; 939mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. Points: 6 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate beef overnight or for at least 1 hour. Day 3 - Serves 4 1 teaspoon paprika 2 cloves garlic, pressed 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 teaspoon liquid smoke, optional 1 cup low sodium vegetable broth 2 tablespoons low sodium soy sauce 2 tablespoons honey 1 tablespoon cider vinegar 1/2 tablespoon chipotle chili powder 1/4 cup minced onion 1 pound pork tenderloin, cut into 1/2-inch thick cutlets Olive oil COOKING INSTRUCTIONS: In a large zipper-topped plastic bag, combine first 11 ingredients (paprika through onion); shake well to combine. Add pork cutlets and shake well to coat. Seal bag and refrigerate overnight or for at least 2 hours. Preheat oven to 350 degrees. Spread contents of bag in a single layer on a well-oiled baking dish; bake for 30 to 45 minutes or until cutlets are cooked through. LC SERVING SUGGESTION: Baked Hubbard squash and braised collard greens. SERVING SUGGESTION: Add baked sweet potatoes. KOSHER: Use boneless skinless chicken thighs in place of pork. GLUTEN FREE: Make sure liquid smoke (if using), broth, soy sauce, chipotle chili powder, and vinegar are gluten free. NUTRITION: per serving: 198 Calories; 4g Fat; 28g Protein; 13g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 967mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates. Points: 5 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate beef overnight or for at least 1 hour. Day 4 - Serves 4 1 pound flank steak, trimmed and cut into 1/2- inch strips 1 tablespoon dried oregano 3 cloves garlic, pressed 1/2 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1 1/2 tablespoons olive oil, divided 1/2 cup low sodium beef broth 1 cup chopped onion 1 cup chopped red bell pepper 1 cup sliced white button mushrooms 4 (1-oz.) slices Swiss cheese 4 cups chopped spinach COOKING INSTRUCTIONS: Toss steak strips in a large zipper-topped plastic bag with oregano, garlic, salt and pepper; seal bag and refrigerate overnight or for at least 1 hour. Heat half of the olive oil in a large skillet over medium heat; add steak strips and cook, stirring often, for 5 to 7 minutes or until they reach desired level of doneness; remove from pan. Add broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Add remaining olive oil and, when hot, add onion, bell pepper and mushrooms; cook for 5 to 7 minutes or until veggies are tender-crisp. Return steak strips to the skillet and heat through. Remove skillet from the heat and place cheese slices on top of steak/veggie mixture; cover and allow skillet to sit for 5 minutes or until cheese has melted. Serve over spinach and enjoy! LC SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve mashed russet potatoes instead of Faux-Tay-Toes. KOSHER: Make sure beef is certified kosher and skip the cheese. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 320 Calories; 15g Fat; 35g Protein; 10g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 423mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat. Points: 8 Low Carb Dinner Answers Volume 16, Week 12

Day 5 - Serves 4 4 (6-oz.) boneless skinless chicken breast halves Olive oil 2 cloves garlic, pressed 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 cup tomato sauce 1 tablespoon tomato paste 2 tablespoons cider vinegar 2 tablespoons Dijon mustard 2 tablespoons honey 2 (1-oz.) slices turkey bacon, halved crosswise 4 (1-oz.) slices Provolone cheese COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Place chicken in a lightly-oiled baking pan and season evenly with garlic, salt and pepper. In a small bowl, combine next 5 ingredients (tomato sauce through honey); spread mixture evenly over chicken then top each piece with a half slice of bacon. Bake for 30 to 45 minutes or until chicken juices run clear. Place a slice of cheese on each piece of chicken; bake for 2 to 3 minutes or until cheese has melted. Enjoy! LC SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). Add a relish tray of celery sticks, radishes, cucumber spears and whole black olives. SERVING SUGGESTION: Add buttered corn on the cob. KOSHER: Substitute soy cheese for Provolone, or skip. GLUTEN FREE: Make sure tomato sauce, tomato paste, vinegar, mustard, and bacon are gluten free. NUTRITION: per serving: 375 Calories; 13g Fat; 50g Protein; 14g Carbohydrate; 1g Dietary Fiber; 131mg Cholesterol; 1093mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates. Points: 9 Low Carb Dinner Answers Volume 16, Week 12

Day 6 - Serves 4 1 tablespoon ground coriander 1 tablespoon ground cumin 1 tablespoon ground cardamom 1 tablespoon chili powder 1 teaspoon paprika 1 1/2 pounds lean pork shoulder roast, trimmed Olive oil 3 cloves garlic, pressed 1 teaspoon lemon zest 1 cup chopped onion 1/2 cup chopped yellow bell pepper 1/2 cup chopped red bell pepper 2 cups low sodium vegetable broth 2 tablespoons lemon juice COOKING INSTRUCTIONS: In a small bowl or cup, combine spices (coriander through paprika); rub into roast. Place roast in a lightly-oiled slow cooker. Add next 5 ingredients (garlic through bell peppers) then slowly pour broth and lemon juice over the top. Cover and cook on LOW for 8 hours or until roast pulls apart easily with a fork. Pull roast apart, stir well and serve! LC SERVING SUGGESTION: Steamed green beans and Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice. KOSHER: Substitute boneless skinless turkey breast for pork roast. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 211 Calories; 7g Fat; 26g Protein; 12g Carbohydrate; 4g Dietary Fiber; 62mg Cholesterol; 362mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat. Points: 5 Low Carb Dinner Answers Volume 16, Week 12

MENU: Day 1: Chicken Parmesan, with spaghetti squash and a big green salad Day 2: Garlic Honey Lime Shrimp, add Curried Cauli-Rice and a big spinach salad Day 3: Sweet and Smoky Pork Tenderloin, with baked Hubbard squash and braised collard greens Day 4: Smothered Steak, add steamed broccoli spears and Faux- Tay-Toes Day 5: BBQ Bacon Cheese Chicken, with coleslaw and a relish tray Day 6: Fragrant and Spicy Slow Cooker Pork, add steamed green beans and Cauli-Rice SHOPPING LIST: PROTEIN 1/2 pound beef flank steak [D4] 1/2 pound pork tenderloin [D3] 3/4 pound lean pork shoulder roast [D6] 4 (6-oz.) boneless skinless chicken breast halves [D1,D5] 1 (1-oz.) slice turkey bacon [D5] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D2] CONDIMENTS Olive oil [D1,D2,D3,D4,D5,D6] Cider vinegar [D1,D3,D5] Dijon mustard [D5] Liquid smoke (optional) [D3] Low sodium soy sauce [D2] Honey [D1,D2,D3,D5] **LC Salad dressing(s) (watch carb count) [D1,D2] **LC Mayonnaise [D5] **LC Rice vinegar [D5] **LC Whole black olives [D5] PRODUCE 3 pounds onions (keep on hand) [D3,D4,D6] Red onions (1 tablespoon minced) [D1] Garlic (9 cloves) [D1,D2,D3,D4,D5,D6] Red bell peppers (3/4 cup chopped) [D4,D6] Yellow bell peppers (1/4 cup chopped) [D6] White button mushrooms (1/2 cup sliced) [D4] Spinach (2 cups chopped) **LC Additional [D2,D4] Lemons (1 tablespoon juice plus 1/2 teaspoon zest) [D6] Limes (1 tablespoon juice plus 1/2 teaspoon zest) [D2] **LC Spaghetti squash [D1] **LC Hubbard squash [D3] **LC Broccoli [D4] **LC Cauliflower [D2,D4,D6] **LC Green beans [D6] **LC Celery [D5] **LC Radishes [D5] **LC Cucumber [D5] **LC Coleslaw mix [D5] **LC Collard greens [D3] **LC Lettuce (not Iceberg, no nutrition) [D1] **Russet potatoes [D4] **Sweet potatoes [D3] **Corn on the cob (or buy frozen) [D5] CANNED GOODS Low sodium beef broth (1/4 cup) [D4] Low sodium vegetable broth (1 1/2 cups) [D3,D6] Tomato sauce (3/4 cup) [D1,D5] Tomato paste (1/2 tablespoon) [D5] DAIRY/DAIRY CASE 2 (1-oz.) slices Swiss cheese[d4] 2 (1-oz.) slices Provolone cheese [D5] Mozzarella cheese (2 tablespoons shredded) [D1] Parmesan cheese (1/4 cup grated) [D1] **LC Butter, unsalted [D4,D5] **LC Cream cheese [D4] FREEZER 1/2 pound medium shrimp, peeled and deveined (if not using fresh) [D2] **Corn on the cob (if not using fresh) [D5] DRY GOODS **Angel Hair pasta [D1] **Brown rice [D2,D6] KOSHER ½ pound kosher beef steak[d4] 1/2 pound boneless skinless chicken breast meat [D2] 1/2 pound boneless skinless chicken thighs [D3] 3/4 pound boneless turkey breast [D6] Soy cheese [D1,D5] GLUTEN FREE Vinegar [D1,D3,D5] Mustard [D5] Soy sauce [D2,D3] Liquid smoke (if using) [D3] Beef broth [D4] Vegetable broth [D3,D6] Tomato sauce [D1,D5] Tomato paste [D5] Herbes de Provence [D1] Chipotle chili powder [D3] Turkey bacon [D5] Low Carb Dinner Answers Volume 16, Week 12

SPICES Herbes de Provence [D1] Paprika [D3,D6] Chili powder [D6] Chipotle chili powder [D3] Oregano [D4] Ground coriander [D6] Ground cumin [D6] Ground cardamom [D6] **LC Curry powder [D2] OTHER Zipper-topped plastic bags [D1,D2,D3,D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Dinner Answers Volume 16, Week 12

Day 1 - Serves 2 1 tablespoon Herbes de Provence 1/4 cup finely grated Parmesan cheese 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 2 small cloves garlic, pressed 2 (6-oz.) boneless skinless chicken breast halves 1/2 cup tomato sauce 1 tablespoon cider vinegar 1/4 tablespoon honey 1 tablespoon minced red onion 2 tablespoons shredded Mozzarella cheese COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a zipper-topped plastic bag, combine first 5 ingredients (Herbes de Provence through garlic). Add chicken and shake well to coat; place in a lightly-oiled baking dish. In a small bowl, combine tomato sauce, vinegar, honey and red onion; carefully pour mixture over chicken; bake, uncovered, for 25 to 40 minutes or until juices run clear. Sprinkle Mozzarella over the top and allow chicken to sit until cheese has melted. Serve and enjoy! LC SERVING SUGGESTION: Spaghetti Squash Noodles (cut squash in half lengthwise and place on a lightly-oiled baking sheet, cut sides down. Bake in a preheated 375-degree oven till tender. Remove from oven and set aside to cool slightly. Scoop out seeds then, using a fork, scrape squash out of the shell in long, [spaghetti-like] strands). Add a big green salad on the side. SERVING SUGGESTION: Serve Angel Hair pasta instead of Spaghetti Squash Noodles. KOSHER: Omit Parmesan and substitute soy cheese for the Mozzarella. GLUTEN FREE: Make sure Herbes de Provence, tomato sauce and vinegar are gluten free. NUTRITION: per serving: 298 Calories; 8g Fat; 47g Protein; 9g Carbohydrate; 1g Dietary Fiber; 113mg Cholesterol; 941mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 7 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate shrimp for 30 minutes (see recipe). Day 2 - Serves 2 2 cloves garlic, pressed 1 tablespoon low sodium soy sauce 1 tablespoon honey 1 tablespoon lime juice 1/2 teaspoon lime zest 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 pound medium shrimp, peeled and deveined 1 tablespoon olive oil COOKING INSTRUCTIONS: In a zipper-topped plastic bag, combine first 7 ingredients (garlic through black pepper); shake well to combine. Add shrimp and shake well to coat; seal bag and refrigerate for 30 minutes. Heat the olive oil in a deep skillet over medium heat. Add shrimp, reserving marinade; cook shrimp for 2 minutes or until almost done and opaque; turn, add marinade and simmer for 2 minutes or until marinade is reduced and shrimp are done. Serve and enjoy! LC SERVING SUGGESTION: Curried Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper and curry powder to taste). Add a big spinach salad on the side. SERVING SUGGESTION: Serve Curried Brown Rice instead of Curried Cauli-Rice. KOSHER: Use boneless skinless chicken breast meat cut to approximately the size of shrimp. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: per serving: 225 Calories; 9g Fat; 24g Protein; 12g Carbohydrate; trace Dietary Fiber; 173mg Cholesterol; 939mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. Points: 6 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate pork overnight or for at least 2 hours (see recipe). Day 3 - Serves 2 1/2 teaspoon paprika 1 clove garlic, pressed 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 teaspoon liquid smoke, optional 1/2 cup low sodium vegetable broth 1 tablespoon low sodium soy sauce 1 tablespoon honey 1/2 tablespoon cider vinegar 1/4 tablespoon chipotle chili powder 2 tablespoons minced onion 1/2 pound pork tenderloin, cut into 1/2-inch thick cutlets Olive oil COOKING INSTRUCTIONS: In a zipper-topped plastic bag, combine first 11 ingredients (paprika through onion); shake well to combine. Add pork cutlets and shake well to coat. Seal bag and refrigerate overnight or for at least 2 hours. Preheat oven to 350 degrees. Spread contents of bag in a single layer on a well-oiled baking dish; bake for 25 to 40 minutes or until cutlets are cooked through. LC SERVING SUGGESTION: Baked Hubbard squash and braised collard greens. SERVING SUGGESTION: Add baked sweet potatoes. KOSHER: Use boneless skinless chicken thighs in place of pork. GLUTEN FREE: Make sure liquid smoke (if using), broth, soy sauce, chipotle chili powder, and vinegar are gluten free. NUTRITION: per serving: 198 Calories; 4g Fat; 28g Protein; 13g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 967mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates. Points: 5 Low Carb Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate beef overnight or for at least 1 hour. Day 4 - Serves 2 1/2 pound flank steak, trimmed and cut into 1/2- inch strips 1/2 tablespoon dried oregano 2 small cloves garlic, pressed 1/4 teaspoon sea salt 1 dash freshly ground black pepper 3/4 tablespoon olive oil, divided 1/4 cup low sodium beef broth 1/2 cup chopped onion 1/2 cup chopped red bell pepper 1/2 cup sliced white button mushrooms 2 (1-oz.) slices Swiss cheese 2 cups chopped spinach COOKING INSTRUCTIONS: Toss steak strips in a zipper-topped plastic bag with oregano, garlic, salt and pepper; seal bag and refrigerate overnight or for at least 1 hour. Heat half of the olive oil in a skillet over medium heat; add steak strips and cook, stirring often, for 5 to 7 minutes or until they reach desired level of doneness; remove from pan. Add broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Add remaining olive oil and, when hot, add onion, bell pepper and mushrooms; cook for 5 to 7 minutes or until veggies are tender-crisp. Return steak strips to the skillet and heat through. Remove skillet from the heat and place cheese slices on top of steak/veggie mixture; cover and allow skillet to sit for 5 minutes or until cheese has melted. Serve over spinach and enjoy! LC SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve mashed russet potatoes instead of Faux-Tay-Toes. KOSHER: Make sure beef is certified kosher and skip the cheese. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 320 Calories; 15g Fat; 35g Protein; 10g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 423mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat. Points: 8 Low Carb Dinner Answers Volume 16, Week 12

Day 5 - Serves 2 2 (6-oz.) boneless skinless chicken breast halves Olive oil 1 clove garlic, pressed 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1/4 cup tomato sauce 1/2 tablespoon tomato paste 1 tablespoon cider vinegar 1 tablespoon Dijon mustard 1 tablespoon honey 1 (1-oz.) slice turkey bacon, halved crosswise 2 (1-oz.) slices Provolone cheese COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Place chicken in a lightly-oiled baking pan and season evenly with garlic, salt and pepper. In a small bowl, combine next 5 ingredients (tomato sauce through honey); spread mixture evenly over chicken then top each piece with a half slice of bacon. Bake for 25 to 40 minutes or until chicken juices run clear. Place a slice of cheese on each piece of chicken; bake for 2 to 3 minutes or until cheese has melted. Enjoy! LC SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). Add a relish tray of celery sticks, radishes, cucumber spears and whole black olives. SERVING SUGGESTION: Add buttered corn on the cob. KOSHER: Substitute soy cheese for Provolone, or skip. GLUTEN FREE: Make sure tomato sauce, tomato paste, vinegar, mustard, and bacon are gluten free. NUTRITION: per serving: 375 Calories; 13g Fat; 50g Protein; 14g Carbohydrate; 1g Dietary Fiber; 131mg Cholesterol; 1093mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates. Points: 9 Low Carb Dinner Answers Volume 16, Week 12

Day 6 - Serves 2 1/2 tablespoon ground coriander 1/2 tablespoon ground cumin 1/2 tablespoon ground cardamom 1/2 tablespoon chili powder 1/2 teaspoon paprika 3/4 pound lean pork shoulder roast, trimmed Olive oil 1 large clove garlic, pressed 1/2 teaspoon lemon zest 1/2 cup chopped onion 1/4 cup chopped yellow bell pepper 1/4 cup chopped red bell pepper 1 cup low sodium vegetable broth 1 tablespoon lemon juice COOKING INSTRUCTIONS: In a small bowl or cup, combine spices (coriander through paprika); rub into roast. Place roast in a lightly-oiled slow cooker. Add next 5 ingredients (garlic through bell peppers) then slowly pour broth and lemon juice over the top. Cover and cook on LOW for 4 hours or until roast pulls apart easily with a fork. Pull roast apart, stir well and serve! LC SERVING SUGGESTION: Steamed green beans and Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice. KOSHER: Substitute boneless skinless turkey breast for pork roast. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 211 Calories; 7g Fat; 26g Protein; 12g Carbohydrate; 4g Dietary Fiber; 62mg Cholesterol; 362mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat. Points: 5 Low Carb Dinner Answers Volume 16, Week 12

MENU: Day 1: Grape and Coconut Chicken Salad, add a side of steamed broccoli Day 2: Sweet Potato Herb Meatballs, serve with Zucchini Pasta (Julienne Day 3: Rosemary Mushroom Pork Chops, along with some Faux-tay-toes Day 4: Turkey Broccoli Salad, add some sautéed zucchini and yellow squash Day 5: Butternut Squash Coconut Fish Soup, serve with a mixed greens salad with Leanne s Vinaigrette Day 6: Slow Cook Chicken Thighs with Cauliflower Rice, add a side of steamed asparagus SHOPPING LIST: PROTEIN 2 large boneless, skinless chicken breasts [D1] 1 1/2 pounds extra lean ground beef [D2] 4 medium boneless pork chops [D3] 1 pound turkey breast, cubed [D4] 1 pound firm white fish, cubed [D5] 2 pounds boneless, skinless chicken thighs (cubed) [D6] DRY GOODS Coconut flakes, unsweetened (1/2 cup) [D1] Coconut flour (1/3 cup) [D2] Arrowroot flour (1/4 cup) [D6] PRODUCE Onion (1 medium, 1 small, 1/2 cup, chopped) [D2] [D3] [D5] Shallot (1 small) [D4] Garlic (5 cloves) [D1] [D2] [D3] [D5] [D6] **[D5] Green onions (1/3 cup +1/4 cup, chopped) [D1] [D6] Grapes (1/2 cup, chopped) [D1] Broccoli ** [D1] Broccoli slaw (3 cups) [D4] Cauliflower (1 large head)[d6] **[D3] Sweet potato (1/2 cup, shredded) [D2] Mushrooms (2 cups chopped) [D3] Butternut squash (2 cups, cubed) [D5] Apple (1 cup chopped) [D4] Orange (1/4 cup +1/3 cup juice) [D1] [D4] Lemon (1/4 cup juice) [D2] Mixed greens (4 cups) [D1]** [D5] Kale (4 cups) [D2] [D4] Fresh oregano (1 teaspoon) [D2] Fresh thyme (1/2 teaspoon) [D2] Fresh ginger (1 tablespoon +1/2 teaspoon, grated) [D5] **Zucchini [D2] [D4] **Yellow squash [D4] **Asparagus [D6] DAIRY CASE **Grass fed butter [D3] FREEZER 1 pound firm white fish, cubed [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D4] [D5] [D6] Extra virgin olive oil [D1] **[D5] Apple cider vinegar [D1] [D6] Honey [D2] [D6] Coconut aminos [D5] [D6] **Olive oil [D2] **Balsamic vinegar [D5] CANNED GOODS Low sodium chicken broth (5 cups) [D3] [D5] Full fat unsweetened coconut milk (1/4 cup + 14 ounces) [D4] [D5] SPICES Sea salt (Keep on hand) Freshly ground black pepper (Keep on hand) **Oregano **Basil SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc. Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Autoimmune Dinner Answers Volume 16, Week 12

Day 1 - Serves 4 1 tablespoon coconut oil 2 large boneless, skinless chicken breasts, cubed 4 cups mixed greens lettuce 1/4 cup chopped green onions 1/2 cup chopped grapes 1/2 cup dried, unsweetened coconut flakes 1/3 cup fresh orange juice 1 tablespoon apple cider vinegar 1 tablespoon extra-virgin olive oil 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and cook for 10 to 15 minutes, until chicken is no longer pink in the center. In a large bowl, place the chicken and next 4 ingredients (lettuce through coconut) and toss. In a small bowl, mix the remaining ingredients, pour over salad and serve. SERVING SUGGESTION: Add a side of steamed broccoli. NUTRITION: 330 Calories; 18g Fat (47.8% calories from fat); 33g Protein; 11g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 94mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 2 - Serves 4 1 1/2 pounds extra lean ground beef 1/2 cup chopped onion 2 cloves garlic, minced 1/3 cup coconut flour 1 cup shredded sweet potato 1 teaspoon chopped fresh oregano 1/2 teaspoon chopped fresh thyme Sea salt and freshly ground black pepper, to taste 1 tablespoon coconut oil 3 cups chopped kale 1/4 cup fresh lemon juice 2 teaspoons honey Prep time: 15 minutes Cook time: 50 minutes COOKING INSTRUCTIONS: In a large bowl, combine the first 8 ingredients (beef through salt and pepper). Form meat into balls. In a large skillet over medium heat, heat oil. To the oil, add the meatballs and cook for 2 to 3 minutes on each side, until brown. To the skillet, add the kale. In a small bowl, whisk the lemon juice, honey and sea salt and freshly ground black pepper to taste. Pour the sauce over the meatballs and kale and cover. Reduce heat to low and simmer for 10 to 15 minutes, until meatballs are cooked through. Serve warm. SERVING SUGGESTION: Serve with Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp.) NUTRITION: 597 Calories; 40g Fat (59.4% calories from fat); 39g Protein; 22g Carbohydrate; 3g Dietary Fiber; 223mg Cholesterol; 177mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 12

Day 3 - Serves 4 2 tablespoons coconut oil 1 small onion, chopped 1 clove garlic, minced 2 cups chopped mushrooms 1 tablespoon chopped fresh rosemary 1 cup low sodium chicken broth Sea salt and freshly ground black pepper, to taste 4 medium boneless pork chops Prep time: 10 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion, garlic, mushrooms and rosemary. Cook for 5 minutes then add the chicken broth and salt and pepper. To the skillet, add the pork chops and bring broth to a boil. Cover skillet and reduce heat to low. Cook for 25 minutes, until pork reaches an internal temperature of 145 degrees. Serve warm. SERVING SUGGESTION: Along with some Faux-tay-toes (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture.) NUTRITION: 220 Calories; 12g Fat (49.8% calories from fat); 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 47mg Cholesterol; 171mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 4 - Serves 4 1 tablespoon coconut oil 1 pound turkey breast, cubed 3 cups shredded broccoli slaw 1 cup chopped kale 1 cup chopped apple 1/4 cup full fat unsweetened coconut milk 1/4 cup fresh orange juice 1 small shallot, minced Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the turkey and cook for 15 minutes, until turkey is cooked through and no longer pink in the center. Allow turkey to cool. In a large bowl, add the turkey and the next 3 ingredients (broccoli through apple). In a small bowl, whisk the remaining ingredients and pour over the salad. Toss and serve. SERVING SUGGESTION: Add some sautéed zucchini and yellow squash. NUTRITION: 312 Calories; 14g Fat (40.6% calories from fat); 28g Protein; 20g Carbohydrate; 6g Dietary Fiber; 66mg Cholesterol; 122mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 5 - Serves 4 2 tablespoons coconut oil 2 cups cubed butternut squash 1 (14-ounce) can full fat unsweetened coconut milk 4 cups low sodium chicken broth 1 medium onion, chopped 1 clove garlic, minced 1 tablespoon fresh grated ginger 2 tablespoons coconut aminos 1 pound cubed firm white fish Prep time: 10 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the squash and cook for 10 minutes, stirring occasionally, until the squash is slightly tender. To the skillet, add the next 6 ingredients (coconut milk through coconut aminos). Stir and bring to a boil. Boil for 5 minutes then reduce heat to low. To the soup, add the fish and simmer for 15 minutes, until fish flakes easily with a fork and vegetables are tender. Serve warm. SERVING SUGGESTION: Serve with a mixed greens salad with Leanne s Vinaigrette (In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 250 Calories; 8g Fat; 32g Protein; 14g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 589mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 6 - Serves 4 1/4 cup arrowroot flour Sea salt and freshly ground black pepper, to taste 2 pounds boneless, skinless chicken thighs, cubed 1 tablespoon coconut oil 3 tablespoons coconut aminos 1/3 cup chopped green onion 2 tablespoons apple cider vinegar 1 tablespoon honey 2 cloves garlic, minced 1/2 teaspoon fresh grated ginger 1 large head cauliflower florets, cut into florets Prep Time: 10 minutes Cook Time: 6 hours COOKING INSTRUCTIONS: To a large resalable bag, add the arrowroot powder, salt and pepper and chicken. Seal bag and squeeze out excess air. Turn bag over a few times to coat chicken. In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and brown on all sides for 5 minutes. To a large crock cooker, add the chicken, sea salt and freshly ground black pepper to taste, and the next 6 ingredients (coconut aminos through ginger). Stir, cover and cook on LOW for 4 hours. In a food processor, pulse cauliflower florets until it reaches a rice-like consistency. To the crock cooker, place the cauliflower and cover. Cook for an additional 2 hours, until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Add a side of steamed asparagus. NUTRITION: 373 Calories; 13g Fat; 45g Protein; 20g Carbohydrate; 1g Dietary Fiber; 191mg Cholesterol; 216mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 12

MENU: Day 1: Grape and Coconut Chicken Salad, add a side of steamed broccoli Day 2: Sweet Potato Herb Meatballs, serve with Zucchini Pasta (Julienne Day 3: Rosemary Mushroom Pork Chops, along with some Faux-tay-toes Day 4: Turkey Broccoli Salad, add some sautéed zucchini and yellow squash Day 5: Butternut Squash Coconut Fish Soup, serve with a mixed greens salad with Leanne s Vinaigrette Day 6: Slow Cook Chicken Thighs with Cauliflower Rice, add a side of steamed asparagus SHOPPING LIST: PROTEIN 1 large boneless, skinless chicken breast [D1] 3/4 pound extra lean ground beef [D2] 2 medium boneless pork chops [D3] 1/2 pound turkey breast, cubed [D4] 1/2 pound firm white fish, cubed [D5] 1 pound boneless, skinless chicken thighs (cubed) [D6] Eggs (1) [D2] FREEZER 1/2 pound firm white fish, cubed [D5] PRODUCE Onion (1/2 medium, 1/2 small, 1/4 cup, chopped) [D2] [D3] [D5] Shallot (1/2 small) [D4] Garlic (5 cloves) [D1] [D2] [D3] [D5] [D6] **[D5] Green onions (4 1/2 tablespoons, chopped) [D1] [D6] Grapes (1/4 cup, chopped) [D1] Broccoli ** [D1] Broccoli slaw (1 1/2 cups) [D4] Cauliflower (1/2 large head)[d6] **[D3] Sweet potato (1/4 cup, shredded) [D2] Mushrooms (1 cup chopped) [D3] Butternut squash (1 cup, cubed) [D5] Apple (1/2 cup chopped) [D4] Orange (2 tablespoons +1/3 cup juice) [D1] [D4] Lemon (2 tablespoons juice) [D2] Mixed greens (2 cups) [D1]** [D5] Kale (2 cups) [D2] [D4] Fresh oregano (1/2 teaspoon) [D2] Fresh thyme (1/4 teaspoon) [D2] Fresh ginger (1/2 tablespoon +1/4 teaspoon, grated) [D5] **Zucchini [D2] [D4] **Yellow squash [D4] **Asparagus [D6] DRY GOODS Almonds (1/4 cup chopped) [D1] Almond flour (1/4 cup) [D2] Arrowroot flour (2 tablespoons) [D6] CONDIMENTS Coconut oil [D1] [D2] [D3] [D4] [D5] [D6] Extra virgin olive oil [D1] **[D5] Apple cider vinegar [D1] [D6] Honey [D2] [D6] Coconut aminos [D5] [D6] **Olive oil [D2] **Balsamic vinegar [D5] CANNED GOODS Low sodium chicken broth (2 1/2 cups) [D3] [D5] Full fat unsweetened coconut milk (2 tablespoons + 7 ounces) [D4] [D5] SPICES Sea salt (Keep on hand) Freshly ground black pepper (Keep on hand) **Oregano **Basil DAIRY CASE **Grass fed butter [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc. Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Autoimmune Dinner Answers Volume 16, Week 12

Day 1 - Serves 2 1/2 tablespoon coconut oil 1 large boneless, skinless chicken breasts, cubed 2 cups mixed greens lettuce 2 tablespoons chopped green onions 1/4 cup chopped grapes 1/4 cup unsweetened, dried coconut flakes 2 1/2 tablespoons fresh orange juice 1/2 tablespoon apple cider vinegar 1/2 tablespoon extra-virgin olive oil 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and cook for 10 to 15 minutes, until chicken is no longer pink in the center. In a large bowl, place the chicken and next 4 ingredients (lettuce through coconut) and toss. In a small bowl, mix the remaining ingredients, pour over salad and serve. SERVING SUGGESTION: Add a side of steamed broccoli. NUTRITION: 330 Calories; 18g Fat (47.8% calories from fat); 33g Protein; 11g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 94mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 2 - Serves 2 3/4 pound extra lean ground beef 1/4 cup chopped onion 1 clove garlic, minced 1/4 cup coconut flour 1/2 cup shredded sweet potato 1/2 teaspoon chopped fresh oregano 1/4 teaspoon chopped fresh thyme Sea salt and freshly ground black pepper, to taste 1/2 tablespoon coconut oil 1 1/2 cups chopped kale 2 tablespoons fresh lemon juice 1 teaspoon honey Prep time: 15 minutes Cook time: 50 minutes COOKING INSTRUCTIONS: In a large bowl, combine the first 8 ingredients (beef through salt and pepper). Form meat into balls. In a large skillet over medium heat, heat oil. To the oil, add the meatballs and cook for 2 to 3 minutes on each side, until brown. To the skillet, add the kale. In a small bowl, whisk the lemon juice, honey and sea salt and freshly ground black pepper to taste. Pour the sauce over the meatballs and kale and cover. Reduce heat to low and simmer for 10 to 15 minutes, until meatballs are cooked through. Serve warm. SERVING SUGGESTION: Serve with Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp.) NUTRITION: 597 Calories; 40g Fat (59.4% calories from fat); 39g Protein; 22g Carbohydrate; 3g Dietary Fiber; 223mg Cholesterol; 177mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 12

Day 3 - Serves 2 1 tablespoon coconut oil 1/2 small onion, chopped 1 clove garlic, minced 1 cup chopped mushrooms 1/2 tablespoon chopped fresh rosemary 1/2 cup low sodium chicken broth Sea salt and freshly ground black pepper, to taste 2 medium boneless pork chops Prep time: 10 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion, garlic, mushrooms and rosemary. Cook for 5 minutes then add the chicken broth and salt and pepper. To the skillet, add the pork chops and bring broth to a boil. Cover skillet and reduce heat to low. Cook for 25 minutes, until pork reaches an internal temperature of 145 degrees. Serve warm. SERVING SUGGESTION: Along with some Faux-tay-toes (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture.) NUTRITION: 220 Calories; 12g Fat (49.8% calories from fat); 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 47mg Cholesterol; 171mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 4 - Serves 2 1/2 tablespoon coconut oil 1/2 pound turkey breast, cubed 1 1/2 cups shredded broccoli slaw 1/2 cup chopped kale 1/2 cup chopped apple 2 tablespoons full fat unsweetened coconut milk 2 tablespoons fresh orange juice 1/2 small shallot, minced Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the turkey and cook for 15 minutes, until turkey is cooked through and no longer pink in the center. Allow turkey to cool. In a large bowl, add the turkey and the next 3 ingredients (broccoli through apple). In a small bowl, whisk the remaining ingredients and pour over the salad. Toss and serve. SERVING SUGGESTION: Add some sautéed zucchini and yellow squash. NUTRITION: 312 Calories; 14g Fat (40.6% calories from fat); 28g Protein; 20g Carbohydrate; 6g Dietary Fiber; 66mg Cholesterol; 122mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 5 - Serves 2 1 tablespoon coconut oil 1 cup cubed butternut squash 1/2 (14-ounce) can full fat unsweetened coconut milk 2 cups low sodium chicken broth 1/2 medium onion, chopped 1 clove garlic, minced 1/2 tablespoon fresh grated ginger 1 tablespoon coconut aminos 1/2 pound cubed firm white fish Prep time: 10 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the squash and cook for 10 minutes, stirring occasionally, until the squash is slightly tender. To the skillet, add the next 6 ingredients (coconut milk through coconut aminos). Stir and bring to a boil. Boil for 5 minutes then reduce heat to low. To the soup, add the fish and simmer for 15 minutes, until fish flakes easily with a fork and vegetables are tender. Serve warm. SERVING SUGGESTION: Serve with a mixed greens salad with Leanne s Vinaigrette (In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 250 Calories; 8g Fat; 32g Protein; 14g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 589mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 12

Day 6 - Serves 2 2 tablespoons arrowroot flour Sea salt and freshly ground black pepper, to taste 1 pound boneless, skinless chicken thighs, cubed 1/2 tablespoon coconut oil 1 1/2 tablespoons coconut aminos 2 1/2 tablespoons chopped green onion 1 tablespoon apple cider vinegar 1/2 tablespoon honey 1 clove garlic, minced 1/4 teaspoon fresh grated ginger 1/2 large head cauliflower florets, cut into florets Prep Time: 10 minutes Cook Time: 6 hours COOKING INSTRUCTIONS: To a large resalable bag, add the arrowroot powder, salt and pepper and chicken. Seal bag and squeeze out excess air. Turn bag over a few times to coat chicken. In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and brown on all sides for 5 minutes. To a large crock cooker, add the chicken, sea salt and freshly ground black pepper to taste, and the next 6 ingredients (coconut aminos through ginger). Stir, cover and cook on LOW for 4 hours. In a food processor, pulse cauliflower florets until it reaches a rice-like consistency. To the crock cooker, place the cauliflower and cover. Cook for an additional 2 hours, until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Add a side of steamed asparagus. NUTRITION: 373 Calories; 13g Fat; 45g Protein; 20g Carbohydrate; 1g Dietary Fiber; 191mg Cholesterol; 216mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 12

MENU: Day 1: Cheeky Chilean Sea Bass, add Turnip Fries and a big spinach salad Day 2: Shallot Coconut Chicken, with mashed rutabagas and steamed green beans Day 3: Bacon Embraced Steak, add steamed broccoli rabe and Faux-Tay-Toes Day 4: Lemon Sage Turkey, with steamed asparagus and a big salad Day 5: Tangy Apple Pork, add baked sweet potatoes and shredded Brussels sprouts Day 6: White Pepper Scallops, with Cauli-Rice and steamed kale SHOPPING LIST: PROTEIN 4 thick-cut beef filet mignons [D3] 1 1/2 pounds pork tenderloin [D5] Peppered bacon (4 slices) [D3] 4 (6-oz.) boneless skinless chicken breast halves [D2] 4 (6-oz.) turkey breast cutlets [D4] 1 1/2 pounds large sea scallops (or buy frozen) [D6] 4 (6-oz.) Chilean sea bass fillets (or buy frozen) [D1] FREEZER 1 1/2 pounds large sea scallops (if not using fresh) [D6] 4 (6-oz.) Chilean sea bass fillets (if not using fresh) [D1] PRODUCE 3 pounds onions (keep on hand) [D5] Shallots (3) [D2] Garlic (4 cloves) **Additional [D1,D4] Lemons (1 1/2 cups juice) [D1,D4] Apples (2) [D5] **Sweet potatoes [D5] **Turnips [D1] **Rutabagas [D2] **Green beans [D2] **Asparagus [D4] **Cauliflower [D3,D6] **Broccoli rabe [D3] **Brussels sprouts (large) [D5] **Kale [D6] **Spinach [D1] **Lettuce (not Iceberg, no nutrition) [D4] **Salad veggies (your choice) [D4] SPICES Garlic powder [D1,D2,D3,D5, D6] Onion powder [D4] Paprika [D1] Rosemary [D2] Sage [D4] Thyme [D5] White pepper [D6] Ground ginger [D6] **Basil [D1,D4] **Oregano [D1,D4] **Ground nutmeg [D2,D5] CONDIMENTS Coconut oil [D1,D2,D3,D4,D5,D6] Cider vinegar [D5] Dijon mustard [D5] White wine (1/4 cup) [D2] **Balsamic vinegar [D1,D4] **Extra virgin olive oil [D1,D4] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D2,D3,D4,D5,D6] CANNED GOODS Coconut milk, unsweetened (2/3 cup) [D2] **Coconut cream [D2] OTHER Wooden toothpicks [D3] Large zipper-topped plastic bags [D1,D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate fish for 3 to 4 hours (see recipe). Day 1 - Serves 4 4 (6-oz.) Chilean sea bass fillets 1/2 cup lemon juice 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1/2 teaspoon paprika Coconut oil COOKING INSTRUCTIONS: Place sea bass and lemon juice in a large zipper-topped plastic bag; seal bag and turn to coat fish with lemon juice; refrigerate for 3 to 4 hours. At time of cooking, remove fillets from bag (discarding bag and lemon juice) and evenly sprinkle both sides with seasonings (salt through paprika). Melt the coconut oil in a large skillet over medium-high heat; add fillets and sear for 3 to 5 minutes per side or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Turnip Fries (peel turnips and cut into fries ; toss with a little melted ghee or coconut oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and garlic powder). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 178 Calories; 4g Fat; 32g Protein; 4g Carbohydrate; trace Dietary Fiber; 70mg Cholesterol; 586mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Fruit; 0 Fat. Points: 4 Paleo Dinner Answers Volume 16, Week 12

Day 2 - Serves 4 2 tablespoons ghee, or use coconut oil 4 (6-oz.) boneless skinless chicken breast halves 2/3 cup unsweetened coconut milk 1/4 cup white wine 3 shallots, diced 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1/2 teaspoon dried rosemary, crushed COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Place ghee (or coconut oil) in a baking dish in the preheated oven to melt. Place chicken in the prepared baking dish. In a small bowl, combine coconut milk, wine and shallots; pour mixture over chicken then sprinkle evenly with seasonings (salt through rosemary); bake for 45 to 60 minutes or until chicken is cooked through. SERVING SUGGESTION: Rutabaga mashed with a little coconut cream, salt, pepper and ground nutmeg; add steamed green beans. NUTRITION: per serving: 358 Calories; 18g Fat; 41g Protein; 5g Carbohydrate; 1g Dietary Fiber; 116mg Cholesterol; 591mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 9 Paleo Dinner Answers Volume 16, Week 12

Day 3 - Serves 4 4 thick-cut beef filet mignons 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 4 slices peppered bacon Wooden toothpicks COOKING INSTRUCTIONS: Preheat outdoor or indoor grill to MEDIUM-HIGH or use oven broiler. Evenly season filet mignons on all sides with salt, pepper and garlic powder then carefully wrap each in a slice of bacon and secure with a toothpick. Grill (or broil) filet mignons for 3 to 7 minutes* per side (depending on thickness) or until they reach desired level of doneness. *LEANNE S NOTE: If bacon doesn t fully cook or become crisp, you can quickly sear the sides on the grill or in a pan. SERVING SUGGESTION: Steamed broccoli rabe and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil and salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: per serving: 320 Calories; 26g Fat; 20g Protein; 1g Carbohydrate; trace Dietary Fiber; 76mg Cholesterol; 619mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Fat. Points: 9 Paleo Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate turkey overnight or for at least 4 hours (see recipe). Day 4 - Serves 4 1 cup lemon juice 4 cloves garlic, pressed 4 (6-oz.) turkey breast cutlets 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon onion powder 1/2 teaspoon dried sage Ghee, or use coconut oil COOKING INSTRUCTIONS: Place lemon juice, garlic, and turkey in a large zipper-topped plastic bag; seal bag and refrigerate overnight or for at least 4 hours. At time of cooking, remove turkey cutlets from bag (discarding bag and marinade) and sprinkle evenly with salt, pepper, onion powder and sage. Melt the ghee or coconut oil in a large skillet over medium-high heat; add turkey fillets and cook for 4 to 6 minutes per side or until cooked through. SERVING SUGGESTION: Steamed asparagus and a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 194 Calories; 2g Fat; 37g Protein; 7g Carbohydrate; trace Dietary Fiber; 96mg Cholesterol; 812mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat. Points: 5 Paleo Dinner Answers Volume 16, Week 12

Day 5 - Serves 4 2 tablespoons ghee, melted, or use coconut oil 2 tablespoons Dijon mustard 1 1/2 pounds pork tenderloin 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1/2 teaspoon dried thyme 2 apples, cored and chopped 1 small onion, chopped 3 tablespoons cider vinegar COOKING INSTRUCTIONS: In a small bowl, combine ghee (or coconut oil) and mustard; rub mixture over the surface of the tenderloin then place it in a large slow cooker and sprinkle evenly with salt, pepper, garlic powder and thyme. Arrange the apples, onion and vinegar around the tenderloin. Cover and cook on LOW for 8 to 10 hours. SERVING SUGGESTION: Baked sweet potatoes and Shredded Brussels Sprouts (cut large Brussels sprouts in half lengthwise then thinly slice, cut sides down; stir-fry in ghee or coconut oil over medium heat until tender; toss with salt, pepper and a dash of ground nutmeg). NUTRITION: per serving: 323 Calories; 13g Fat; 37g Protein; 14g Carbohydrate; 3g Dietary Fiber; 128mg Cholesterol; 652mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 8 Paleo Dinner Answers Volume 16, Week 12

Day 6 - Serves 4 1 teaspoon sea salt 1 teaspoon white pepper 1 teaspoon garlic powder 1/4 teaspoon ground ginger 1 1/2 pounds large sea scallops Ghee, or use coconut oil COOKING INSTRUCTIONS: In a small bowl, combine seasonings (salt through ginger); sprinkle evenly on all sides of the scallops. Melt the ghee or coconut oil in a large skillet over medium-high heat; add scallops and sear for 2 to 5 minutes per side or until cooked through. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add steamed kale. NUTRITION: per serving: 156 Calories; 1g Fat; 29g Protein; 5g Carbohydrate; trace Dietary Fiber; 57mg Cholesterol; 744mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fat. Points: 3 Paleo Dinner Answers Volume 16, Week 12

The Paleo Dinner Answers is different than any of our other Dinner Answers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Dinner Answers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Dinner Answers Volume 16, Week 12

MENU: Day 1: Cheeky Chilean Sea Bass, add Turnip Fries and a big spinach salad Day 2: Shallot Coconut Chicken, with mashed rutabagas and steamed green beans Day 3: Bacon Embraced Steak, add steamed broccoli rabe and Faux-Tay-Toes Day 4: Lemon Sage Turkey, with steamed asparagus and a big salad Day 5: Tangy Apple Pork, add baked sweet potatoes and shredded Brussels sprouts Day 6: White Pepper Scallops, with Cauli-Rice and steamed kale SHOPPING LIST: PROTEIN 2 thick-cut beef filet mignons [D3] 3/4 pound pork tenderloin [D5] Peppered bacon (2 slices) [D3] 2 (6-oz.) boneless skinless chicken breast halves [D2] 2 (6-oz.) turkey breast cutlets [D4] 3/4 pound large sea scallops (or buy frozen) [D6] 2 (6-oz.) Chilean sea bass fillets (or buy frozen) [D1] FREEZER 3/4 pound large sea scallops (if not using fresh) [D6] 2 (6-oz.) Chilean sea bass fillets (if not using fresh) [D1] PRODUCE 3 pounds onions (keep on hand) [D5] Shallots (2 small) [D2] Garlic (2 cloves) **Additional [D1,D4] Lemons (3/4 cup juice) [D1,D4] Apples (1) [D5] **Sweet potatoes [D5] **Turnips [D1] **Rutabagas [D2] **Green beans [D2] **Asparagus [D4] **Cauliflower [D3,D6] **Broccoli rabe [D3] **Brussels sprouts (large) [D5] **Kale [D6] **Spinach [D1] **Lettuce (not Iceberg, no nutrition) [D4] **Salad veggies (your choice) [D4] SPICES Garlic powder [D1,D2,D3,D5, D6] Onion powder [D4] Paprika [D1] Rosemary [D2] Sage [D4] Thyme [D5] White pepper [D6] Ground ginger [D6] **Basil [D1,D4] **Oregano [D1,D4] **Ground nutmeg [D2,D5] CONDIMENTS Coconut oil [D1,D2,D3,D4,D5,D6] Cider vinegar [D5] Dijon mustard [D5] White wine (2 tablespoons) [D2] **Balsamic vinegar [D1,D4] **Extra virgin olive oil [D1,D4] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D2,D3,D4,D5,D6] CANNED GOODS Coconut milk, unsweetened (1/3 cup) [D2] **Coconut cream [D2] OTHER Wooden toothpicks [D3] Zipper-topped plastic bags [D1,D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate fish for 3 to 4 hours (see recipe). Day 1 - Serves 2 2 (6-oz.) Chilean sea bass fillets 1/4 cup lemon juice 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/4 teaspoon paprika Coconut oil COOKING INSTRUCTIONS: Place sea bass and lemon juice in a zipper-topped plastic bag; seal bag and turn to coat fish with lemon juice; refrigerate for 3 to 4 hours. At time of cooking, remove fillets from bag (discarding bag and lemon juice) and evenly sprinkle both sides with seasonings (salt through paprika). Melt the coconut oil in a skillet over medium-high heat; add fillets and sear for 3 to 5 minutes per side or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Turnip Fries (peel turnips and cut into fries ; toss with a little melted ghee or coconut oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and garlic powder). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 178 Calories; 4g Fat; 32g Protein; 4g Carbohydrate; trace Dietary Fiber; 70mg Cholesterol; 586mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Fruit; 0 Fat. Points: 4 Paleo Dinner Answers Volume 16, Week 12

Day 2 - Serves 2 1 tablespoon ghee, or use coconut oil 2 (6-oz.) boneless skinless chicken breast halves 1/3 cup unsweetened coconut milk 2 tablespoons white wine 2 small shallots, diced 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/4 teaspoon dried rosemary, crushed COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Place ghee (or coconut oil) in a baking dish in the preheated oven to melt. Place chicken in the prepared baking dish. In a small bowl, combine coconut milk, wine and shallots; pour mixture over chicken then sprinkle evenly with seasonings (salt through rosemary); bake for 40 to 55 minutes or until chicken is cooked through. SERVING SUGGESTION: Rutabaga mashed with a little coconut cream, salt, pepper and ground nutmeg; add steamed green beans. NUTRITION: per serving: 358 Calories; 18g Fat; 41g Protein; 5g Carbohydrate; 1g Dietary Fiber; 116mg Cholesterol; 591mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 9 Paleo Dinner Answers Volume 16, Week 12

Day 3 - Serves 2 2 thick-cut beef filet mignons 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 2 slices peppered bacon Wooden toothpicks COOKING INSTRUCTIONS: Preheat outdoor or indoor grill to MEDIUM-HIGH or use oven broiler. Evenly season filet mignons on all sides with salt, pepper and garlic powder then carefully wrap each in a slice of bacon and secure with a toothpick. Grill (or broil) filet mignons for 3 to 7 minutes* per side (depending on thickness) or until they reach desired level of doneness. *LEANNE S NOTE: If bacon doesn t fully cook or become crisp, you can quickly sear the sides on the grill or in a pan. SERVING SUGGESTION: Steamed broccoli rabe and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil and salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: per serving: 320 Calories; 26g Fat; 20g Protein; 1g Carbohydrate; trace Dietary Fiber; 76mg Cholesterol; 619mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Fat. Points: 9 Paleo Dinner Answers Volume 16, Week 12

DO-AHEAD TIP: Marinate turkey overnight or for at least 4 hours (see recipe). Day 4 - Serves 2 1/2 cup lemon juice 2 cloves garlic, pressed 2 (6-oz.) turkey breast cutlets 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon onion powder 1/4 teaspoon dried sage Ghee, or use coconut oil COOKING INSTRUCTIONS: Place lemon juice, garlic, and turkey in a zipper-topped plastic bag; seal bag and refrigerate overnight or for at least 4 hours. At time of cooking, remove turkey cutlets from bag (discarding bag and marinade) and sprinkle evenly with salt, pepper, onion powder and sage. Melt the ghee or coconut oil in a skillet over medium-high heat; add turkey fillets and cook for 4 to 6 minutes per side or until cooked through. SERVING SUGGESTION: Steamed asparagus and a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 194 Calories; 2g Fat; 37g Protein; 7g Carbohydrate; trace Dietary Fiber; 96mg Cholesterol; 812mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat. Points: 5 Paleo Dinner Answers Volume 16, Week 12

Day 5 - Serves 2 1 tablespoon ghee, melted, or use coconut oil 1 tablespoon Dijon mustard 3/4 pound pork tenderloin 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/4 teaspoon dried thyme 1 apple, cored and chopped 1/2 small onion, chopped 1 1/2 tablespoons cider vinegar COOKING INSTRUCTIONS: In a small bowl, combine ghee (or coconut oil) and mustard; rub mixture over the surface of the tenderloin then place it in a slow cooker and sprinkle evenly with salt, pepper, garlic powder and thyme. Arrange the apples, onion and vinegar around the tenderloin. Cover and cook on LOW for 4 to 5 hours. SERVING SUGGESTION: Baked sweet potatoes and Shredded Brussels Sprouts (cut large Brussels sprouts in half lengthwise then thinly slice, cut sides down; stir-fry in ghee or coconut oil over medium heat until tender; toss with salt, pepper and a dash of ground nutmeg). NUTRITION: per serving: 323 Calories; 13g Fat; 37g Protein; 14g Carbohydrate; 3g Dietary Fiber; 128mg Cholesterol; 652mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 8 Paleo Dinner Answers Volume 16, Week 12

Day 6 - Serves 2 1/2 teaspoon sea salt 1/2 teaspoon white pepper 1/2 teaspoon garlic powder 1/8 teaspoon ground ginger 3/4 pound large sea scallops Ghee, or use coconut oil COOKING INSTRUCTIONS: In a small bowl, combine seasonings (salt through ginger); sprinkle evenly on all sides of the scallops. Melt the ghee or coconut oil in a skillet over medium-high heat; add scallops and sear for 2 to 5 minutes per side or until cooked through. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add steamed kale. NUTRITION: per serving: 156 Calories; 1g Fat; 29g Protein; 5g Carbohydrate; trace Dietary Fiber; 57mg Cholesterol; 744mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fat. Points: 3 Paleo Dinner Answers Volume 16, Week 12

The Paleo Dinner Answers is different than any of our other Dinner Answers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Dinner Answers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Dinner Answers Volume 16, Week 12